As the new year begins, it’s a time for reflecting on the past and setting goals for the future. One goal that should be on everyone’s list is making sleep a priority.

Sleep is one of the most important things you can do for your health, yet it’s often overlooked or undervalued in our busy lives.

What Happens When You Sleep?

While you sleep, your body is hard at work repairing and restoring itself. This happens through several mechanisms, including:.

: Cellular repair

Sleep is a time when your body can focus on repairing any damage that has occurred during the day. This includes damage to your cells, which can happen from exposure to toxins, free radicals, and other environmental stressors.

: Hormone regulation

Sleep is also a time when your body releases hormones that are important for regulating appetite, metabolism, and other essential functions.

If you don’t get enough sleep, your hormone levels may become imbalanced, which can lead to weight gain, insulin resistance, and other health problems.

: Brain function

Sleep is critical for brain function, including memory consolidation, learning, and processing of new information. When you don’t get enough sleep, you may find it difficult to concentrate, retain information, or solve problems.

The Importance of Sleep for Your Overall Health

In addition to the specific things that happen when you sleep, getting enough sleep is essential for your overall health. Here are some of the benefits of sleep that can help you look and feel your best:.

: Better immune function

During sleep, your immune system is able to produce cells and substances that help fight off infection and disease. If you don’t get enough sleep, your immune system may not be able to function at its best, increasing your risk of illness.

: Lower stress levels

Sleep has been shown to reduce levels of stress hormones, such as cortisol. When you’re well-rested, you may be better able to handle the challenges and stresses of daily life.

: Improved mood

Getting enough sleep can help improve your mood and reduce feelings of irritability, anxiety, and depression. This can lead to better relationships, more productivity at work, and an overall better quality of life.

: Reduced risk of chronic diseases

Getting enough sleep has been linked to a reduced risk of many chronic diseases, including obesity, diabetes, heart disease, and certain types of cancer.

How Much Sleep Do You Need?

The amount of sleep you need can vary depending on your age, activity level, and other factors. Here are the general recommendations for different age groups:.

: Infants (0-3 months)

14-17 hours.

: Infants (4-11 months)

12-15 hours.

: Toddlers (1-2 years)

11-14 hours.

: Preschoolers (3-5 years)

10-13 hours.

: School-aged children (6-13 years)

9-11 hours.

: Teenagers (14-17 years)

8-10 hours.

: Adults (18-64 years)

7-9 hours.

: Older adults (65+ years)

7-8 hours.

Tips for Getting Better Sleep

If you’re not getting enough sleep, or you’re not getting good quality sleep, there are things you can do to improve. Here are some tips for better sleep:.

: Stick to a schedule

Try to go to bed and wake up at the same time every day, even on weekends.

: Create a bedtime routine

Develop a relaxing routine to wind down before bed. This can include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

: Avoid electronics before bed

Blue light emitted from electronics can disrupt your sleep. Try to avoid using screens for at least an hour before bedtime.

: Create a comfortable sleep environment

Make sure your bedroom is dark, quiet, and cool. Use comfortable bedding and pillows to ensure you’re as comfortable as possible.

: Avoid caffeine and alcohol

These substances can disrupt sleep and prevent you from getting good quality rest.

: Get regular exercise

Regular exercise has been linked to better sleep quality, so try to get at least 30 minutes of moderate exercise most days of the week.

Prioritizing Sleep in the New Year

Now that you know the many benefits of sleep and how much you need, it’s time to start making sleep a priority. Here are some things you can do to prioritize sleep in the new year:.

: Add sleep to your to-do list

Just like you schedule time for work, exercise, and other important things, schedule time for sleep. Make sure you’re getting enough sleep by setting a bedtime and sticking to it.

: Make changes to your sleep environment

If your bedroom isn’t conducive to good sleep, make changes. Invest in blackout curtains, a comfortable mattress, or a white noise machine to help you fall and stay asleep.

: Eliminate distractions

If you’re having trouble sleeping, eliminate distractions like noises or light that may be keeping you awake. Consider using earplugs or eye masks to block out unwanted stimuli.

Conclusion

Sleep is essential for good health, but it’s often forgotten in our busy lives.

By prioritizing sleep in the new year, you can reap the many benefits of good quality rest, including better immune function, lower stress levels, improved mood, and reduced risk of chronic diseases. Use the tips in this article to help you get the best possible sleep and make it a priority in your life.